When trying to diet to extremely low levels of body fat, muscle mass and performance loss, crashing hormones, runaway hunger and others are perennial difficulties that the non-genetic elite (or natural) dieter has to face.

The Ultimate Diet 2.0 (UD2) provides the answer to all of those problems and more. Building on previous cyclical diets such as the original Ultimate Diet by Dan Duchaine and Michael Zumpano, as well as Bodyopus, the UD2 includes a full discussion of the physiological hurdles that dieters must clear to reach their goals of extremely low body fat levels.

Based around cutting edge research into bodyweight regulation, calorie partitioning and more, The Ultimate Diet 2.0 is a coordinated program of training, nutrition and supplements that will let the most genetically average individual sidestep the problems I mentioned above.

Every aspect of the training cycle, what to eat, how to train and what supplements to take are described in detail. As well, modifications to the diet for different goals are described as well. Variations for powerlifters, endurance athletes and those seeking mass gains are detailed as well.

Please note: the UD2 is an advanced diet for advanced dieters and is only for those seeking very low levels of body fat. A male should be at 12-15% body fat or lower and females at 21-24% body fat or lower prior to considering the UD2. As well trainees must have at least 6 months of consistent training in the weight room under their belt before they even consider the UD2.

What you should expect during the diet
I’ll say up front that the UD2 is not an easy diet. You’ll have to count/decrease calories and carbohydrates 3-5 days out of every 7. While you don’t get to eat everything in sight on the other days, it’ll sure seem like it. On some days you can even eat some junk food. If you use the fat loss variant, you should be losing a pound or more of fat per week, while gaining some muscle. At the very least you’ll maintain muscle without loss which can be an improvement for most people. Performance athletes can lean out while maintaining or even increasing performance as well. For the muscle gain variant, it’s a little harder to predict. Women, of course, will have slightly smaller changes overall for what should be obvious reasons.

Despite what you may be used to, you’ll only be lifting 4 days per week. Each workout should take about an hour or so, with one running maybe an hour and a half. If you can’t find 4 hours per week to train consistently, this diet won’t do you much good. Cardio is optional for men, but generally necessary for women to lose their lower body fat at any decent rate. Still, you shouldn’t need a ton of cardio with this diet, not nearly as much as you think anyhow.

There are only one or two required supplements, although there are some that can be genuinely helpful. Beyond that, the diet revolves around basic foods that you can get at any supermarket (I assume that bodybuilders and athletes have no problem with protein powder). While I’ll mention drug options to further optimize the diet, they are by no means required.

“After years of bouncing from 200lb to 180lb, I constantly found that I was just looking like a smaller version of myself with lost strength. It wasn’t until I implemented Ultimate diet 2.0 for 8 weeks that I finally achieved the stronger and leaner version of myself that I was trying to achieve all along.”

Before 203lbs
After 183lbs” – Ryan A

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“Lyle McDonald is known in the industry for being able to sift through the most advanced and recent research on human physiology, and then distill it all into simple and effective methods which truly works! That is the true hallmark of a great writer in my opinion. Where most people who want to diet to extremely low body fat levels face the challenges of losing muscle and feeling like crap, The Ultimate Diet 2.0 is a set of guidelines for a specific, integrated dieting and training program which will allow you to lose fat safely and effectively, while not only retaining muscle but in many cases BUILD muscle and strength!

I’ve used The Ultimate Diet 2.0 to achieve the best conditioning of my life in national bodybuilding competitions, and on a multitude of clients in bodybuilding, fitness, and sports where functional muscle mass with low body fat is just the advantage they need to beat their competition. Make no mistake, The Ultimate Diet 2.0 is a tough program and requires you to adhere to a strict setup (although suggestions for alternate schedules are included), but the results you will achieve will be dramatic and beyond your expectations!” -Borge (aka Blade) – Norway – MyoRevolution

Weight -6.2 lbs
Waist: -1in
Hips: – 2.5in
R thigh: -1.5in
Bi’s: +.5in

“I’d been warned that, by using conventional dieting methods, I’d likely lose hard-earned muscle mass from my upper body and end up looking skeletal, while attempting to whittle away at the long-held stubborn fat on my lower body. On the contrary, with The Ultimate Diet 2.0, I was relieved to see not only the preservation of existing lean body mass, but also noticeable upper body gains, while fat loss on my lower body was well underway.

This book offers a detailed explanation of both the science and the process; I learned not only “how”, but also “why”. While the schedule and diet plans are strict and precise, variations are offered that allowed me to align the plan with my scheduling challenges and family obligations. The workouts and meal plans are varied enough to prevent boredom, while allowing me to partake in normal social events and enjoy most of my favourite foods without feeling deprived. UD2 isn’t easy, and requires discipline, but tangible results from week to week made it easy to stay motivated and compliant.” – Anne, Canada

Click to enlarge the awesomeness

“After countless cycles of cutting and bulking, I found myself exactly where I started: 197 pounds and a high bodyfat percentage. The traditional approaches to cutting and bulking were just not working for me, at which point, I found Lyle’s Ultimate Diet 2.0. After implementing UD2.0 for 12 Weeks (4 Weeks on, 2 off, and 6 more on), I went from 197 pounds at 14-16% bodyfat, to 179 pounds at 7% bodyfat. The diet was incredible for maintaining lean body mass, shedding bodyfat, and increasing strength in the gym. The book lays out exactly what to do and when to do it. If you follow Lyle’s plan, you cannot fail in your quest to get lean while retaining lean muscle mass. The Ultimate Diet 2.0 is just that: The Ultimate Diet. I will never diet any other way”

B. Hayes – Washington, D.C.

Purchase Options

The Ultimate Diet 2.0 can be purchased in one of three formats.

The first is as a PDF e-book download for $27.00. You will receive a link for immediate download from my shopping cart and the book can be read with any free PDF reader (i.e. Preview Adobe Reader, Foxit) or printed.

The second is as a hardcopy book for $37.00 + Shipping/Handling. Your order will be sent to my print on demand company, printed and shipped to you. Orders typically arrive in 3-6 days within the United States but can take up to 4 weeks internationally. Due to the delay in overseas shipping along with high shipping rates, I strongly suggest the e-book option for International purchasers.

Finally, there is a hardcopy/e-book bundle. For only $10 more than the hardcopy book itself ($47.00 plus Shipping/Handling), you’ll get the e-book for immediate download as well as receiving a physical book from Vervante.

You can add your chosen version to your shopping cart with the buttons below.

E-book: 27.00

Hardcopy: 37.00+S/H

Bundle: 47.00+S/H

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Comments

I always love to hear back from my readers; if you'd like to provide some feedback about the book or how well the information in it worked for you, please feel free to use the comments section below.

158 Responses to “The Ultimate Diet 2.0”

Dave from Ohio on
January 5th, 2009 6:45 pm

Hi Lyle,

I’ve been reading your pieces on line way back to the days where you documented your 14 week experience with Bodyopus. I too had success with that diet though a more clinical approach such as you took would have yielded better results I’m sure. I just loved the simplicity of the diet. I went through Wendy’s today and got a stacker with cheese and tossed the bun and a couple side salds. I’m lazy which thwarts my progress. I moved away from CKD in lieu of BFL by Phillips and FLR by Brink (great forum). The problem was I crashed on those as well. I know this goes against gurus like you (r) advice but I really f####ed up the past three months and lost any progress i had made with BFL or FLR. So I’m going long. If I can drop BF w/ CKD fast FOR JUST ONE MONTH do you think I’ll screww myself for moving into a more “sensible” plan like FLR. I just hate to cook and I’m lazy. Who wants to lose 2 lbs fat a week when i’m easily 25 plus percent. I can only deal with a calorie planner so much. Plus factor in that I’m lazy and don’t want to cook 10 chicken breasts on Sunday when i can be (sloppily) carbing up. So I guess what i’m getting at is why not a CKD when I’ll fall apart with BFL or FLR as well. At least I’ll have leaned out with the CKD a whole lot more with an agonizing 2 pound a week FLR or BFL. If you get this let me know what you think.

This is a good source of information. Normally I found the same ole stuff but found some different stuff here. Good job and keep it up….

Bryan on
May 26th, 2009 9:47 am

It’s truly unfortunate that exercise alone cannot yield superior results for most people; I decided not long ago that I wanted to have sub-10% bodyfat, and upped the intensity of my workouts to do so. I lost some weight, but hit a plateau quickly because while I was eating clean, it was still too many calories.

A friend recommended the UD2 as a dream come true- a way to lose fat and keep muscle. I’ve found that dieting isn’t nearly as bad as I thought it would be because of the weekly carb-ups, and it’s definitely been working. I’m on my third UD2 cycle now and have 3 to go after this one. My bodyfat goals are in sight and I have this diet to thank for it.

Eric on
July 9th, 2009 1:40 pm

I want to purchase this book and follow the diet, but i need to know if i can do my own 3 day a week sheiko 29 workout and still yield results.

No. the diet only works as an integrated program of nutrition and the specific training. While some have modified it for powerlifting goals, Sheiko as laid out probably won’t fit in quite right.

Lyle

Laura on
July 10th, 2009 10:35 am

You say women 21 – 24% but what if the body fat is already lower than that? is this still a good program? I am assuming yes, since the lady in the testimonial looks leaner than I in her “before” pic.

I’m not sure I want to do any sort of rigid diet like this ’til i see it, but I’m sure it will be good reading anyway. I love your articles. I am vaguely happy with my body already, but I guess I am wondering just what would it take to finally have a six pack, but without becoming a scrawny mess in the process. (i am already quite small/slim)

Females should be 21-24% or lower before starting the program. What I wrote above is a bit confusing and I’m going to change it now.

thanks
Lyle

Laura on
July 10th, 2009 4:51 pm

thanks for clarifying Lyle, have ordered book.

Manoj on
August 7th, 2009 6:11 pm

Lyle,

Just finished reading this book. Learned some new things for sure and I must complement you on your writing style that makes the reading fun and easy while also explaining some complex concepts.

I’ve one quick question (not sure if this is the right place) – You recommended Zinc Orotate as a supplement in the book and for some reason all I see are Zinc chelates or citrates or gluconate etc. As you can see I’ve no idea what any of those mean and if it makes any difference at all! So must I find Orotate or can I just just any Zinc supplement ?

I’m always dieting. It gives you discipline and dedication to look the way you want to look at all times. I’m always up for trying new things. Currently I am on BODYOPUS. I was on this diet for 6 weeks about 5 months ago and could not begin to tell you the success I have had on this diet. However, I have heard a lot about this Ultimate Diet. Even in the Bodyopus book Dan talked about it. I would like to try it but am somewhat skeptical with no disrespect. Any opinions I can get would be awesome. I am dieting for a show now but still have 13 weeks. With bodyopus ill be where i need to be in about 2 more weeks because i am still pretty lean. I would love to try something new though. I have plenty of time…Let me know, Thanks
C

Look above you, there are befores and after showing results. OR come to the support forum

forums.lylemcdonald.com

Plenty of people who have had success with it.

That said, if the BO diet is working for you, don’t mess with a good thing.

Lyle

Juanita on
August 23rd, 2009 9:41 am

Lyle, I bought your book “The Stubborn Fat Solution”. I am now reading it for the second time. For me a lot of it is hard to understand but eventually it will sink in!! I can’t wait to try thr Protocols. I am wanting to compete in a figure competition in 12 weeks. My legs are the last place to lose bodyfat. My abs and upper body lean out fast. I have a new trainer who is a bodybuilder who wants me to go all protein. What do you think and will your Ultimate Diet Book be helpful to me?????

All protein can be useful although not for extended periods IME. The Rapid Fat Loss handbook goes that route but only for short periods for contest lean individuals. UD2 might be a good choice but unless yo’ure trainer is open minded, he won’t let you do the right training or use the diet.

Lyle

curt on
September 22nd, 2009 12:16 am

i am 5’6 and 145lb and would like to bulk up to 165lb without the fat. Is the ultimate diet book the right one for me or should i get the protein book instead?

UD2 can be used for mass gains while minimizing fat gains but most use it primarily for fat loss while sparing muscle loss. The information in The Protein Book along with what’s on the site is more likely to be useful.

LLJ on
September 27th, 2009 7:19 am

I loved reading this book! I love your honest writing style and the information was scientific and supported. I used this plan for my last competition and came in lean and tight….and the carb up days are so much fun! Thanks for all your great work.

Mark on
October 16th, 2009 2:35 pm

Hey Lyle,
Could the UD2 diet be used while eating only Paleo foods? Potatoes are Paleo in my eyes. I’m looking to lean out but I want to maintain food quality. Also, I’ve been consuming a lot of fish oil (3 tbsp per day), do you see this as beneficial in general or when on UD2?
Thanks,
Mark

I’ve been working out for over a year to try and regain my pre-natal body, after 2 babies. My youngest is nearly 19 months and I want to scream when I read it should all come off in the first year, because I work REALLY really hard for every pound! Anyway, I’ve got 15 pounds to go and it’s not happening. I go to the gym 6 days per week and train 2 x pw with a personal trainer that kicks my butt. I weight train for one more day and the other days I do an hour of intense cardio.

Stats – I’m five foot 3, 123 lbs, have lost 20lb. Still have fat on my belly, hips, thighs & butt. I’m using a body bugg to ensure a caloric deficit.

But enough already – I want these last 10 – 15 lbs gone YESTERDAY. Which plan do you think suits me best?

I can assure you that your trainers estimate of your bf is incorrect. 14% for a woman means a full 6 pack, shredded delts, etc. Your description doesn’t match that. But most trainers in most gyms have no clue how to take body fat so I”m not shocked. Consider Flexible Dieting guide to get started.

Cody on
February 22nd, 2010 6:49 pm

Hey Lyle,

I work out in the a.m. so I need to do the modification carb up that you suggested in your book. (where it only leaves 24 hours between the Tension workout, and the Power workout)

My question is should I have a small protein/carb meal before the workout, than simply start my carb up immediately after the workout? also, If I wanted to just carb up for that day (12 hour carb up) would I still try to get in the 1000-1200 grams of carbs in that 12 hours, or should I eat a little less….(I am 160lbs LBM) THANKS!!!

Yes, have a small meal before. And you can’t get full glycogen repletion in 12 hours.

Cody on
February 22nd, 2010 9:47 pm

Hey thank you so much for the quick reply!

I am just wondering if this concept would be correct….

If my Tension workout ended at 9:00a.m. Saturday morning… and my carb up begins immediately after. I would just have to get in the 1000-1200g of carbs ending on Sunday at 9a.m.???? and do this by simply spreading out my carbs evenly through this time frame?

than start the Power training session sometime sunday?

also does that first meal before the tension workout count towards my carb total????

Thank you so much….I will NOT bother you any more….

Cody

Ben on
March 5th, 2010 12:58 am

I’m at around 5’6 1/2″ and 148 at around 16% BF
I do have the ability to follow a strict diet so I know that I can do it
I do Brazilian Jiu Jitsu and MMA so I guess I consider myself an “athlete”(don’t fight MMA yet)
I’m not really in the range that is recommends but I was wondering if that was ok.
I was thinking about buying your “rapid fat loss handbook” diet but people told me that is way too intense for an athlete.

I’d like to know the timeframe for getting down to about 10-11%. I’d like to be there by at least mid may

Read the Fat Loss for Athletes Series on the site. Body composition calculations will tell you how to determine how much fat you need to lose to get to 11%.

Ben on
March 5th, 2010 2:15 am

THANKS!

hany on
March 16th, 2010 12:34 pm

Hello lyle;
I’m a proffessional volleyball player I’ve been reading your book and it really contains very useful information,I want to ask you if my major concern is my vertical jump power and my shoulders explosive power for spiking is the priority while lowering my body fat, how can I put my plyometrics workouts in the program to maintain vertical jump power,is it considered as high intensity workout or power workout?another question I’m not sure if it is related to the subject,does the fat concentrated in the lower body has more negative effect in explosive power and vertical jump than holding this fat in the upper body or the total body fat % is the most determinant factor,thank you.

Some have managed to work that kind of training (OL’ing, basketball) into the UD2 structure. Ol’ers have done light technical on depletion days, heavier on Thu and heaviest on Sat.

For your situation, I think something similar might be the best. You could do a low volume of low intensity plyometric work before true depletion, higher intensity drills on Thu before tension and the highest on Sat after the refeed (don’t be surprised if the increased water weight nails you to the floor).

Offhand I’m not 100% sure of the answer to your last question so I can’t comment.

hany on
March 17th, 2010 5:13 am

Thank you for your quick response.

hany on
March 17th, 2010 6:17 am

I’m sorry for bothering again, can the plyometrics workout hold the muscle mass and the jumping power alone or I must combine it with some weight training with the same manner (low intensity volume,high intensity and power),and if this is combined with upper body workout will this be too much and lead to over training or this is fine,assuming at least 6 plyometrics workouts(workout:I mean with it drop jumps for example) with varying the intensity as you mentioned.

Tiby on
April 6th, 2010 10:22 am

Just read your book and i enjoyed it very much. I have a lot of questions but i will resum to 2 or 3 of them.

First : I have a tight schedule and i did the variation in which tuesday is a low-carb day and i have only friday to carb-load. Is eating from 2 to 2 hrs necessary ?

2nd : Regarding the quality carb-load as mentioned in the book, i have mostly bagels, pasta and milk but also a medium pizza (because you said about the thing about the olive oil..) Should i take that out ?

3rd : About the suplements. I didn’t understand right. When carb-loading no suplements should be taken ?

Thanks for at least reading this, although you won’t respond, i appreciate very much.
Respect

Nick on
April 15th, 2010 11:03 pm

Hey Lyle, just a quick question… Just had a first great week (or one day left at least till the 4 days of dread) and really have only question on the whole layout. As I really only have one day off a week (Wed), I’ve decided to land the refeed on that day and then work the following day from 7 am till 4 or so. Should I wait to do the powerworkout after work on Thursday (this is what I did week one) or move it to late Wednesday night and try to start my tension workout as early as I can on Tuesday (say 4 or so). My Thursday eating habits were high GI in the AM and then centered my carbs 2 hrs before, high GI during and ate 30 mins after workout. Thanks for the fun times.

Eric on
May 8th, 2010 5:32 pm

I went through the book and counted out all the calories. The carb loading day on Friday which calls for roughly 5000 calories more or less negates the deficits on Monday, Tuesday and Wednesday. My maintenance calories are around 2600 a day, if I divided out the total calories consumed during a week it would come out to a daily deficit or 150 or so calories. Are people achieving significant fat loss on such a subtle deficit? Is it possible to subtract 700 calories from your carb loading day to make my daily average a little lower?

I want you to read the book again, pay particular attention to the words and the discussion about partitioning and how you can temporarily trick the body for short periods. I can’t be bothered to get a page number for you, show some initiative man. Or maybe look up above at some of the before/afters.

Colleen Trudel on
May 20th, 2010 11:37 am

Just wanted to thank you and comment on you UD2 diet. I am on it for the 4th time. The first 2 times I did it for nine weeks each. The Tuesday workouts are a killer. Saturday morning it is amazing how much I can lift. I have been able to bench my body weight. Which is now around 120lbs. now. It is going up with the muscle I have gained.
I thank my trainer for telling about this diet. I went from 30% body fat. I now sit a 14-15% body fat and have no trouble keeping it. I use the UD2 diet between my bulking. My husband also uses it to lean out.
My 4 days are 1000 calories with 22 of it being carbs. and Friday is 4000 with 700 of that being carbs. Friday took some getting use to.
I haven’t wanted to kick your butt as you suggested in your book.

Ofer on
May 25th, 2010 5:26 pm

i started the UD2 after reading the book, but problem is that because of scheduling i cant find the time to the second HIGH REP-SHORT REST training and the option for me is to do it on THURSDAY.

is it possible this way, and can i start the tension workout after a 24 hours on FRIDAY, or must i take a day off after my last depletion workout anyway?

Either do the full depletion in one go on the day you can do it or pick a different diet.

april on
June 2nd, 2010 4:02 pm

Started the U2 diet this week I love it…that’s not to say I didn’tcurse ur name a few times on my 6th set of 15 on Tuesday Hah! But I loved reading the book and I love all your articles the way you write keeps me coming back for more, just want to say thanks!

I am a female trainer/fitness instructor. I have 19% BF which looks great in my legs, butt, arms and back, but after three babies my stomach is a mess and has a hideous fat roll below the belly button. I have tried SKD followed by carb cycling. It helped a little to define my upper abdomen but didn’t change my BF at all. My biggest problem with the diet is how it effected my ability to do my job. Because I teach high intensity boot-camp style classes in addition to training for marathons I found myself constantly vomiting within 30 minutes of any sustained intensity. I just could not handle the exercise. I am interested in trying the UD2 but am concerned about the requirement for specific exercise routines and how it would interfere with my job and other training needs. My biggest concern is being able to teach my classes and run my races, but I am tired of the belly fat. What do you recommend?

UD2 requires a fairly specific training program and I doubt it would sustain your current activity. I’d suggest you start with the Fat Loss for Athletes article since the amount of training your’e doing (in leading boot camp type things) is closer to that. Honestly, with that level of activity, you shouldn’t need more than moderate changes to your diet to lean out.

SA on
June 22nd, 2010 6:52 pm

I have bought UD2.0, protein book and stubborn fat solution. All 3 are amazing and the wealth of knowledge is remarkable. One question that i don’t feel addressed in ud2.0 is the supplementation of day 1 and day 2 lifts with nitric oxide. Is it detrimental or counterproductive to use nitric oxide supplementation during the low carb days, or any days for that matter? please advise.

Ineffective at best, detrimental (From the standpoint of lipolysis) at worst. I see no benefit to NO products at all. If you want an increased pump during training, a small amounts of carbs/protein works better since insulin drives NO output. But don’t do it on the lowcarb days.

SA on
June 24th, 2010 7:06 pm

Thanks for the quick response… On day 4 of low carbs, first tension work out tomorrow morning and I am definitely looking forward to fruit and shake pre-workout, and carb-up after. I started out at 8.5% body fat (hydrostatic method) and am looking forward to going lower and hopefully even gaining some muscle in the process. Again, thank you for all your research and hard work on the subject. I have previously incorporated some of the stubborn fat protocols in my training regimen and those have definitely helped in reducing and maintaining body fat in single digits.

Ofer on
June 27th, 2010 3:21 pm

Tried the UD2 for 6 Weeks – just wanted to get from 16% to 12% BF with it – not a big deal right?
It WORKED! period.
It worked great – but i screwed it in the end.
Apperantly ate too much, found myself going all the way back from 13 to 17% BF.
I am on 2 weeks break now – as you suggested in the book – do it on phases.

Going to use it again, hope you can give me some word of encouragement (try not to criticize me for the mistakes i probably did – i know i will learn from them in the next round)
i tried so hard, i just need a little cheer up, because this diet is the best i used, i know it for sure!

Thanks anyway for the knowlelge in this great book.

Gurminder on
July 4th, 2010 3:29 pm

Hi, I am new to weight training and paying attention to my eating habits (counting carbs, protein, fats as per my trainer rec) for the past month. Only lost 3 lbs so far, but have built some muslce. Would love to lose fat still in my lower abs, thighs, upper arms like most women. I am vegetarian – can I follow your diet?

The UD2 is not for beginners due to the weight training required. It would also be very difficult to follow as a vegetarian. It could be done but it would be difficult. Wait until you have at least a solid 6 months of proper weight training under your belt before you consider it. Good luck.

Gurminder on
July 6th, 2010 1:53 pm

Ok, thank you for the reply. I have tried to read some of your articles but was wondering if you could point me toward the ones that are most helpful to a beginner (just been training and watching my macros for about 5 weeks now). My trainer also recommended carb cycling for 2 weeks to see how that goes…and I was looking for more info on the best foods to eat on my low days (esp since I am vegetarian) to still get my fats and protein but not too many carbs. Thanks for your help! So many ppl have raved about you on the Oxygen forum and I have already learned a lot from reading some of the articles you have posted. I feel like I will finally be losing fat the right way.

Ambitius on
July 11th, 2010 4:53 pm

Hi Lyle,

I enjoy reading your scientifically proven articles and did the PSMF.

Now,I’m very interested in doing the UD2, but there’s one major problem.

My gym has only open from Mo-Fr,so the originally program is not doable.

What’s your suggestion on fixing this common problem ?
I’m pretty sure, others would be keen on hearing your advice on this topic :

How to schedule the workouts to benefit the most from UD2 under the given circumstances?

A couple of options come to mind although I don’t know if either are ideal.
Both involve doing the variant where you do Tension on day 4 and power on Day 5 which, in this case are Thu/Fri for you. The question is depletion.

Option 1: Move to lowcarb Sunday and just do cardio. Do full body depletion on Tuesday.
Option 2: Do some sort of bodyweight style depletion (push ups, chins of some sort, lunges or squats for legs and some corework) on Sunday and finish depletion on Monday in the gym.

Hi Lyle! I just wanted to let you know how much I love your book as I’m sure comes no surprise. I’ve been on the last 10-5 lbs after a rapid 30 lb lost doing just regular diet and training. I’m female, 20 yrs old, 5ft8, 140 lbs with 16% body fat (averaged out by a combo of every cheap body fat test you can think of) And I’d like to get down to 12%. I’m on Day 3 of your program, which was hell, and I did want to kick your ass :).
I’m alittle scared of the carb up. I currently have it set at 3500 calories (holy jesus!) at 700g carbs 131g protein and 40g of carbs. Will that surfice? My goal is maximum fat loss and muscle perservation and want everything to go perfect. (low carb days are at 1200 cals 70g carbs 145g protein 43g fat.
thanks for you help! 😀

Jay on
July 31st, 2010 3:34 pm

Hey Lyle, I’m thinking about ordering UD2, but I have only one concern. I workout at home and have all the equipment I need, except for a squat section. Can I use 100lb dumbbells for those and still get the proper workout using this diet? I’m @ 12% right now and really want to reach 6/7%.

Doing the UD2 at home can be difficult but it is doable. Assuming your DB selection will let you work anywhere from about a 3-5 rep range (For the power workout) to a 15-20 rep range (For depletion), you should be ok. I’m inclined to suggest you find a more general fat loss approach since UD2 tends to be fairly specific.

Anna on
August 3rd, 2010 3:01 pm

Hi. I’ve heard only great reviews about your book, and I’m interested in trying the UD2.0. My question – do you lay out a specific training program which details each exercise to be performed? Or do you just provide guidance as to the types of exercises to be performed on any one specific day? I’m currently doing Metabolic Surge workouts, so i was wondering if I could do this and follow the diet…or do i need to do your specific exercises?

Damir on
August 5th, 2010 11:00 pm

He Lyle, Started UD2 earlier this week and im doing the variation as you recommended in the book. Im not going the full 50% reduction im doing more of the 10% you recommend for maintenance but im doing around 75g carbs not quite the full 100 you recommend. I plan on trying this and i wanted to see what you think. My maintenance is around 2100 calories

Damir: UD2 is an integrated diet and training program, you can’t just use one of the bits without using the other bit. If you want to do a different type of training, pick a different diet.

Anna: The UD2 is very specific in terms of what kinds of training to be done when and gives sample routines for each of the days in terms of the specific exercises to be done (of course reasonable subsitutions can be made).

Anna on
August 9th, 2010 9:49 am

Thank you for the response.
After some further reading on your website, I purchased the Stubborn Fat Loss book which seems to be more in keeping with my needs.

Keep doing a great job!

Matty on
August 23rd, 2010 2:34 pm

Lyle, I’m a HUGE fan and have read most of your articles, and bought/read several times several of your books. I tried the UD 2.0 in my last fat loss cycle (followed by a 6 week mass cycle) and had people asking me if I was doing roids! lmao I have a question though:

1) If I do the AM workout modification, should I be taking in any Protein prior to the depletion workouts? I understand carbs would definitely be a NO on glycogen depletion days. No carbs makes for TOUGH workouts, but that’s the idea.

I do exactly as you recommend, and have to peel myself off the floor by the end so I know the intensity is high enough. The only time I can workout is 5am, and I have my last meal the night before around 8-9pm.

Matty on
August 24th, 2010 8:26 am

I RE-read your “Around Workout Nutrition While Dieting – Q&A” a 3rd time, and found the answer to my above question. 🙂 For those not willing to read so neurotically, here’s the quote:

“Of course, I’d make the same argument for weight training (with the exception of activities done specifically to deplete muscle glycogen); the ability to maintain training intensity in the weight room (which is the key to maintaining muscle mass) is far more important in the big scheme of things than any small hormonal effect or what have you.”

Thank you for all your hard work and amazing articles/books/forum. Yout truly are my absolute favourite information source!

Dave on
September 4th, 2010 8:19 am

Hi im going to be honest im looking at both your diet and the burn the fat feed the muscle diet. I currently train very hard but sit around 13.5% bodyfat I would like to get down to single digits but hate looking like im wasting away and tend to whimp out of the diet phase when i notice my arms and chest are shrinking. can your diet help me get below 10% whilst continuing to gain muscle rather than loose it.

While not universal, some have certainly gained muscle while leaning out with the UD2.

Marc on
September 26th, 2010 12:05 pm

Hey Lyle,
I’ve read through UD2.0 a couple times now and am about to start my first cycle. I’m doing the mass-gain variant and am just wondering: one of my current goals is abdominal hypertrophy (I have extremely weak abs which are imbalanced by a steel-tight lower back)… You don’t mention abs or any core stuff in your sample workouts. Is there a good way to incorporate those in?

This was one of those silly oversights that I keep forgetting to fix in the file but I’d add direct ab/low back work to the workouts in teh same loading pattern as for all of the other movements. So high reps on depletion, a couple of moderate rep (8’s) on tension day and heavier (5’s) on power day.

frank gimble on
September 29th, 2010 1:53 pm

Hello, I’m on my first week of this diet and I missed my second carb depletion workout (tuesday). I was wondering what your advice would be when something like this happens? Should I do the workout tonight Rather than take the night off or should I reduce my carb load or carry on according to schedule like I didn’t miss it?

Joe on
October 6th, 2010 8:43 am

Hi Lyle –

On 2nd wk of the diet (with Fri as loading day) and have some questions:

1. Is it OK to drink BCAA powder during the workouts?
2. On the high-carb loading day I notice that many of the carbs (bagel, sweet potato, beans, oatmeal) also have a high amount of protein. When I get to the totals (I did the entire diet in an excel spreadsheet) the protein is a bit higher than you recommend (about 1.5g per lb). Is that OK?
3. Do you ever review readers’ excel spreadsheets? Happy to have others use it as a template.
4. Have similar question as poster above re: substitutes for zinc orotate, or recommendations where I can find it (only see one place online).

Thanks and looking forward to the results!!!!!

Joe

Bill on
October 6th, 2010 10:32 am

Lyle – on depletion days, can I do a protein (4g carb) shake either before or after workouts? I work out early mornings and didn’t know if I should be doing depletion on an empty stomach. Thanks.

Felder on
October 17th, 2010 2:44 am

Is there anything to say about use of alcohol? Is beer an acceptable substance during the carb-ups? In general, assuming I can control for carbohydrate content, are there times when alcohol as a macronutrient (in moderate quantities) might interfere with fat loss, workout recovery, or growth? Thanks!

Lyle, Im giving it a shot for a few weeks to see how it goes. The thing is my maintenance is 2200 calories and since you dont recommend going under 1200 calories for anyone, I set my calorie intake at 1400 and try to compensate with lots of cardio. My schedule is like this for the first week and I plan to adjust according to results.

Ive done 3 weeks on ud2.0 so far with some good results. I dropped about 2-3 lbs so far and plan on doing it for another 3 weeks before taking a week off at maintenance. This week im running into some schedule issues though and im contemplating on how to work in my depletion workout so i wanted some advice from some of you guys. I did my power workout yesterday and did about 40 min of cardio this morning. So here are my options. I can either split the depletion into two days, but since i wont have time for a workout tomorrow i would have to take a day off in between workouts and im not sure how effective that would be in getting depleted to the right level. Another option i was considering is take tomorrow off completely then do a full body 2 hour depletion workout sunday. The previous option would give me two days away from lifting so im kind of in a dilemma. Any suggestions?

Rajat on
November 21st, 2010 8:27 am

Hi Lyle
I am a lacto vegetarian…will this diet be applicable for me?…I also want to know how we can incoeporate intermittent fasting into the UD2

Hey Lyle, Im currently at the tail end of a 6 week UD2.0 diet phase and looking to transition into a week off as recommended in the book. This was my first cycle so I didnt see that great of results, but you say it akes a few cycles for some people to nail it down and get the full benefit so im not too worried. Now, I just had my last carb up last night and im looking for some advice on the best way to transition off the diet. Should I go though the entire depletion process before starting to eat at maintenance? I wanted to continue trying to cut some fat so i was thinking eating slightly below maintenance during my off weeks, What are your suggestions?

Michael on
December 3rd, 2010 9:35 pm

Damir, the ‘cycles’ that Lyle refer to on this diet are actually weekly, not the full duration of the diet. So at the end of each cycle(normally after carb load), you gauge your appearance in terms of how effective(shouldn’t be bloated, etc) it was and depending on the results, you make changes to correct that in your diet so your next cycle(2nd week) is hopefully better.

Michael, I understand that aspect of the diet, but this is what i was referring to. “I strongly suggest you take a 2 week break every 6-8 cycles of the diet, eat normally and at
maintenance. Then you can return to dieting. Otherwise, you’ll probably end up overtraining
(this is true of any diet).” That is quoting Lyle right out of the book. This is the transition i was talking about.

If you eat some flesh, it can be done. Otherwise reaching the protein requirements while keeping the calories down is nearly impossible.

Dominic Henry on
January 21st, 2011 10:59 am

Hi Lyle.

Firstly thankyou for all the great info in the UD2.0. Along with your other books you’ve provided a complete foundation for any serious trainer. cant recommend this book enough!!

My only question is in relation to a new type of protein which i’m sure your aware of ‘Casein Hydrolysate’. I am just wondering if this could be used during the depletion workouts to provide the muscles with di and tri peptides to help prevent catabolism WITHOUT effecting muscle glycogen depletion? (assuming the Calories and Protein content have been worked into my macros for the day)

Thanks again

Dom

Dominic Henry on
January 21st, 2011 11:12 am

Sorry forgot to ask aswell. I am thinking of using ‘Vitargo’ as my immediate carb source after my last depletion/tension workout on a thursday. I couldnt see any reason why it couldnt be used as our main concern is replenishing muscle glycogen as quickly as possible…..but would be great t get your thoughts Lyle. (also would there be any reason for not adding acetyl l carnitine in as a supplement)

Thanks again

Dom

Ron on
February 16th, 2011 2:05 pm

Trying to make the right choice.
I’m looking to drop my body fat to sub 8%. I’m a cyclist so I really don’t want to lose the muscle I have. I’m trying to ditch the stubburn mid-section fat and to thin out throughout. Which plan do you recommend following? Do the plans layout specifics to food, training and so on? I can be slow at times and work best with a road map to success.

I do present an endurance athlete variant in the book to try and support/improve performance while leaning out. You might start with the Fat Loss for Athletes series here on the site first.

meat on
February 22nd, 2011 8:35 pm

Hi i am in week 4 now with ud 2.0. My english isnt very good so srry if i ask something that already explained in the book. I always train in the morning or early in the noon. Till now i done it like this. Monday 45 min cardio ( not intense ) 2/3 hours later. Chest, back, schoulder.
Tuesday same cardio. Then legs, underback, abs.
Wednesday/thrusday 30 min cardio ( all cardio in the morning no food before )
Friday am: tension workout fullbody short rest. 2 exercise per big muscle group. Then i start carbload ( whas hard bit i did get 1100 gr carbs till friday night bedtime)
Saturday morning power workout same training like friday but long rest.
Sunday : rest. Anyway my question is. This week im able to train thursday at 16.00 noon. Is that too early to start the carbload? i mean most people train a bit later and eat like 300 grams of carb and the rest on friday. And is it bad to eat more then 300gr carbs before the second carb day? ( srry for bad english) and thanks for this dieet i already lost fat and gain alot musscle, even im doing the fat loss version. Gr

jess on
February 28th, 2011 7:56 am

hi lyle,
your books look very appealing and i’m hoping you can recommend which one i start with. i’m female aged 25 5’3 110 pounds. after years of yo yo dieting in my early twenties i’m currently close to my goal weight again but unhappy with the way i look. having lost weight recently through restricted calorie diet, appetite suppressants and a bit of cardio at the gym my body is the nearly the right size but very flabby. moreover there seems to be more fat stored in my lower body even as my upper body looks skeletal, my shape looks different to what it did when i was younger at the same weight. i presume i’m storing fat in my lower body. so to achieve my desired shape i need to lose the last few pounds of fat and add some lean muscle. i’ve never done weight training but am wiling to commit to it with a trainer if necessary. i’m also looking for a long term maintenance solution. which book of yours is right for me?
thanks,
jess

Sean on
March 26th, 2011 11:10 am

Lyle,

I’ve been working out on and off for the past 8 years. I had close to 4% body fat and Weighed around 160lbs at 5’11” when I was 19 or 20. Now as you can imagine when getting older and with less involvement in the gym and a lax diet I am 25 and up around 20% and weigh around 185. I am in industrial sales and travel 4 days a week. I do have access to a full service gym which I already use the 4 days I am traveling plus two days of the gym when I am home. Which book of yours should I start with?

João on
April 2nd, 2011 4:22 pm

Hi Lyle. I’m following the UD2, and the feedback is pretty good. I’ve a doubt, can I take some NO supplement when I’m on KD days? Because, some NO supplements have creatine, and I think it’ll intrefer with glycogen depletion… Can you answer to me?

Best regards,

João Eusébio, Portugal

Frank on
April 5th, 2011 9:31 am

Hey Lyle,

I’ve been gaining muscle steadily for 8 weeks, but also gaining fat in that time.In the past I have found it esy to drop fat quickly, however, in those periods, i havent been building muscle, or trying to maintain it. I want to strip fat and maintain as much muscle as possible, or even grow in strength whilst dropping fat. I’m carrying too much fat to match your description to do UD2. What do you suggest i do?

Sina on
April 9th, 2011 10:35 pm

Hey Lyle,

I hope I’ not being too hasty with wanting results, but it would be nice to get a ball park range of results to be expected. I’ll be heading into the 3rd week of the diet in two days (it’s Saturday right now) but have yet to see any weight loss/results. Strength is still the same, but physical results are non-existence. I know males tend to lose fat around their organs first before exterior adipose, but wanted to know if I should be seeing any results or just stick to it longer and the results with follow.

Thanks a lot!

ariel on
April 15th, 2011 11:41 pm

With the UD2, do you stay on the plan as described (7 days cycle) before a show (prejudging in morning, night show) or do something more like the Keto diet pre-contest plan? I’ve been a week on the keto diet and I’m going to be 5 weeks out from my first natural bodybuilding competition.

jose on
April 23rd, 2011 1:55 pm

hey lyle, quick question. can someone like myself that has a bodyfat % of 22 use the diet that is listed in the book? or do i have to get to what you said for men is between 12 and 15%?. are those #s set in stone. thank you for your time

Lefty on
April 30th, 2011 12:48 pm

Dear Mr. McDonald,

With a body fat level of 14 %, my goal is to reach a low level of bodyfat by 7 – 9 percent. I am tom between the Ultimate Diet or Stubborn Fat solution? Which would you recommend for my goal?

Thanks.

Lefty

adam on
May 18th, 2011 4:24 pm

been doing ckd for a while now got down from 30% + body fat to bellow 10% (well if the callipers are accurate! which i dont think are! they read me at 9.4% but i still dont have visible abs unless a tense them) anyway i dont know weather i should go more towards ud2 or the stuborn fat sulution?? any ideas? also a question thet has bugged me for ages is on ckd are you supposed to count protein from all food? e.g. protein in vegetables as well as say a salmon steak?? obviously you count the salmon in steak but what about the other for daily totals? also if you start loseing lbm do you up protein or fat?? i read somewhere thet lbm does not just mean muscle so could be just water?? sorry if ive asked this in wrong place just need some direction! cheers adam uk

Kayla on
May 22nd, 2011 1:27 pm

Hey Lyle,
I just ordered your UD2 book and am excited that it should be here sometime next week! I’m a pretty small build for a female (5 ft 3in and 107lbs) but my BF% is closer to 24% and I cannot seem to lose the fat on my back, hips, butt and thighs and I’m pretty sure I’ve put on more since I started Olympic lifting. I was wondering if I should purchase the RFL handbook or the SFS book a well? which do you think would be more beneficial to me?

tommyq on
May 23rd, 2011 10:16 pm

too many people are asking about your book and not spending time thanking you for this creation you have gifted us….
Nice one Lyle, your knowledge when it comes down to sport science/nutrition pisses on many if not all the books/programs out there,
your the king ‘Keto Guy’ 😀

jen on
May 30th, 2011 1:23 am

Hi,
I am currently doing 15 hours+ a week of exercise.
I do 9 hours of gymnastics, 2-3 hours of running, and cycling and fast pace walking makes up the rest.
I am already farely lean but have never really mastered that 6 pack.
I do not want to change my training but i was wondering if i could just do you prescribed diet in this book?
Or does it only work with specified training?

Thanks

Christian on
August 11th, 2011 10:31 am

Lyle, can I combine the principles in your UD2 with the Stubborn Fat Protocols outlined in your Stubborn Fat Solution book? I would like a good diet to perform while I work on getting down to below my current 10% bodyfat. Thanks in advance!

Jerrick on
August 28th, 2011 12:56 pm

Dear Mr Mcdonald;

i’m 21, about 5’11”, 160 pounds;my BF is about 21%

i read that your BF should be at 15%; my question: which diet or book do you advice me to use before i start with the UD 2.0?

At the gym someone told me to do a carblow-carbload diet so i could lose 1% of BF/week
-> do this 6 weeks and start with UD 2.0?

My biggest problem is not finding time, but finding energy to exercise. Time is not helping though. When I come home from work, my body only wants to watch TV and relax. This is not good as I work in front of the computer for 8 hours straight.

I hope this book will give me some inspiration to find new energy!

mikeW on
October 3rd, 2011 2:51 pm

Interested in the Ud2. Currently, I am 39yrs old, 22% BF -220ish at 5’6″. I am a fairly advanced wight lifter, training on on off for many years. As you can see, even shedding 12% bf I still hold a great deal of muscle.

I know u recoa lower BF to do this diet. is it worth trying even if I am at 22%?

I am impressed with your knowledge and testimonials, and I plan on buying your book soon.
I am also impressed with your site and your checkout functionality and look. Can I ask what system you use for checkout, where I can get more info on it, and who you worked with to build it? As a small business owner myself selling books online I feel I have a lot to learn from you, both in terms of physical health and business-saavy. Thanks so much.

[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.

Mark on
October 7th, 2011 3:00 pm

Lyle,

Great read first off, honest, thought provoking, and right on the money with how your plan would make me feel. Today I sit day 5 into my first week, and my muscles and abs feel pumped and strong, and I am only half way through my first carb load. I have been subsisting off of a paleo/caveman nutrition plan for a couple years, with good results usually driven by how much time I spend in the gym. My body fat percentage has hovered around 10% for close to a year now, but again, if I do not hit a couple two-a-days throughout the week it starts to rise. Nevertheless, I am very excited for the power lifting session tomorrow. I did want to ask though, today my stomach is stuffed from all the eating and the carbs. Will this feeling lesson as I go through more weeks on the diet and subsequent carb loads? Starting last night I have had not only more carbs than normal, but more total food than normal in terms of volume and type. It is 3 PM here at the office, and while I know it is possible I am getting a little nervous about hitting the load you prescribed for me, and I am full, and I need to eat more! So far it has been great, brutal workouts are nothing new, brutal workouts with half my caloric intake is ridiculously humbling! Thanks for the read, and your time.

Jacob Stinnett on
October 7th, 2011 10:03 pm

Lyle, I believe there’s a small typo in your book (page 38).
“In fact, skeletal muscle is only about 25% protein, and about 70% water. Even the glycogen and the rest only makes up a small percentage of the total weight. In one kilogram (2.2 lbs) of muscle, you have maybe 100 grams (about 0.05 lbs) of protein or so. I’m honestly surprised that no one has ever pushed water as an anabolic since, strictly speaking, it makes up far more of your muscle volume than protein does.”

25% protein would make 1kg have 250g of protein (~.5lb).

That said, the book is excellent.

Leida on
November 10th, 2011 9:09 am

Hi, I was wondering if Lyle, or someone else with an experience in the UD2.0 cycling can give me the protocol for finishing off the UD2.0, i.e the appropriate way to conduct Week 8 and Week 9 (after the UD2.0) to preserve as much loss as possible.

I am hope to lose about 2% BF during the UD2.0 (~ 4-5 lbs in total) so I am afraid that improper way to finish the diet may return me to Square 1 after 8 weeks of hard work.

Option 1: After Depletion during Week 2 do not do Tension/Power and the associate carb-up, instead start eating at maintenance with ~ 30% carbs and a normal lifting regimen (3x a week, power) for 2 weeks before going to Cycle 2 of the UD

Option 2: Do the full Carb up during the Week 8, and then start eating ? at maintenace for 2 weeks with ~ 30% carbs and a normal lifting regimen (3x a week, power) before starting Cycle 2? Would not that preserve the high carbed up weight?

Option 3: Something in between, like a partial carb-up for Week 8?

Thank you in advance!

Brandon on
January 10th, 2012 10:18 pm

Hi Lyle, I was wondering if following this diet very strictly will allow me to gain muscle and lose fat at the same time. Im 18 and used to weigh 300lb and with good diet and exercise I’m now 215 and still have a good amount of Fat to lose. I’ve been lifting for about 6 months. I want to shred fat and build mass. Is it possible?

Thanks for introducing me to your Ultimate Diet 2.0. Regarding the testimonial from Anne (Canada), she says “…while allowing me to partake in normal social events and enjoy most of my favourite foods without feeling deprived.” I don’t know what Anne’s favourite foods are, but if they’re anything like mine, there must be quite a special ingredient in the meal plans. Just one question about this – Do powerful antioxidants feature in the diet?

Alli on
February 1st, 2012 3:15 pm

Just a quick question – is this program easy to follow for someone with celiac disease (severe gluten intolerance)? I am looking for something to help me drop from 19% to 15% body fat – I’ve never been there but can’t seem to move from where I am – I just find that many diets are hard to follow because of my gluten problem. Just want to make sure before I order 🙂 Thanks.

Alexander on
February 4th, 2012 8:31 am

Hey,
Was wondering if Lyle or anyone could shed some light on powerlifting variations of the diet/workout, or direct me to a place in the book which does so. Had a look at the recommended training and it seems a bit high rep for working optimally for strength.

Cheers,
Alex

Sababa on
February 8th, 2012 6:43 am

Hi Lyle

i’m 30, 1.78m, 72-4 kg male. I’ve been LC and working out for the past two years. looking and feeling better then ever. thing is – I’ve plateaued on my current weight and BF (13%) for the past year.

since I really want to go further down on BF (probably to 10-11%), I bought both UD2 (2nd hand, sorry :-)) and SFS (new, so that’s ok :-)). read them both, but I don’t know which way to turn. UD2 seems for effective, but i hate to start counting cal. what’s your advice?

Michael on
February 18th, 2012 10:37 pm

Sababa, I am currently on UD 2.0 and its very effective. Honestly, if you want to get down to 10-11% BF you have to start counting calories, there is no other way around it. UD 2.0 will get you there if you can commit to it. Just do it man, its only 6-8 weeks and its worth it.

scott on
March 24th, 2012 8:06 am

hey lyle.. ive read stubborn fat solution as well as UD2.0 and am currently finishing up a 10day maintenance diet and starting ud2.0 in 3 days.. ive been cutting since october and dropped from 22%bf down to @ 10-12%..

my questions: 1.have there been any changes or modifications made to the diet which will improve its effectiveness that u have discovered since printing the book?

2. do u think itd be a good idea to combine 2days per week SFS1.0 or 2.0 in the depletion phase of the diet to expedite fatloss?

thanks 🙂

TH on
March 27th, 2012 2:33 am

Hi Lyle,

I’m an endurance athlete, I’ve read a number of your books and I’m currently trying to follow the standard UD2.0. However, I have little control over team practice schedule. What’s your advice on using UD2.0 on top of existing (team) training?

For example, on Monday/ Tuesday, if I had a long duration (appr 6 hrs) moderate intensity cardio session in the morning, would it be appropriate to skip or reduce the high volume training in the evening?

Also, I find it extremely difficult to get through higher intensity training with my team on keto — maybe I haven’t adapted well enough yet (only on my 3rd cycle right now.) My question is, would it be appropriate to use carb/protein drinks during high intensity endurance training on the keto part of the cycle? I really need to lose a lot of weight (recovering after surgery), I also understand the need to deplete glycogen, so I’ve been trying to “tough it out.” But it crossed my mind to bail out on training in these conditions and it also affects my team. If I only use carb during endurance training, how much would that affect my UD2 cycle? Can I make up for it by doing higher volume workout in the gym later on?

Another question is over training — so far I feel okay doing both the UD2.0 workout and my team training with no sign of over training, but what if I have to train on, say, Friday when I’m supposed to rest, would that affect the refeed/ anabolic activities?

I’m willing to be flexible — so if I have to skip team practice I will (occasionally); if I need to switch to the endurance athlete variance I will, or if I need to change the duration of each cycle, I will. Just not sure what’s the best approach.

Thanks Lyle,

Pharao on
May 10th, 2012 3:07 pm

Hi Lyle,

I’m 41, 5’10”, 195, 19% BF.

Diet is currently Protein, Greens, EFAs, bottled water. (No Grains, No Sugars)I barely even cheat even on weekend cheat days.

I can only work out in the mornings and afternoons (yes I can go twice) from 6-7 am and afternoon 2-3 PM.

Do you think Is this a program that I can use with my limited schedule?

Jon on
June 3rd, 2012 9:19 pm

Hey Lyle. Quick Question1. I’m 20 years old, 3 years training. I’m like mildly lean. It’s weird, sometimes I feel lean, other times I feel kinda chubby. I did measurements online that had me read in at 11% BF. I then used BF calipers that read 10% BF. My chest up is pretty lean. My stomach/oblique region is awful though, I can’t stand it. I weight 170 pounds and I am planning on scheduling a photoshoot at the end of July. Could this book help me maintain/build muscle while getting me really shredded? Or would The Stubborn Fat Solution book be more in my favor?

Thanks

Erin B on
June 7th, 2012 10:32 pm

Hi Lyle,

My husband and I really learned a lot from your Stubborn Fat Protocol, which he just used to diet down for a natural bodybuilding contest. I am 16 weeks out from my first contest and we are trying to figure out what will work best for me.

I am going to have the typical female issue of super lean up top and trouble with the fanny, hams and thighs. We are looking at getting your UD2 to plan my diet for contest prep. Seeing that you have other diets, which do you think might be best? Presently I am 36yo, 5ft4.5inches, 139lbs, 19% bodyfat (calipers). My six pack is already coming in, my front thighs are starting to lean down…I’m not afraid of hard work and really like stubborn fat workouts.

Any guidance as to which book might be best would be greatly appreciated!

Blessings,

Erin

Luke Lai on
August 19th, 2013 12:31 am

Do you have a book for a male with 25% body fat trying to loss fat and at the same time build muscle?

No book specifically no. But if you put together a basic solid training program (I’m assuming you’re a beginner so check the Beginning Weight Training series) and set up a moderate deficit diet (see the article series Fundamentals of Fat Loss), you should be able to gain at least some muscle while leaning out. Failing that, just focus more on fat loss (it’s faster) and then worry about gaining muscle once you get leaned out. Good luck!

Anthony on
August 26th, 2013 8:27 pm

I am a beer league hockey player ( play 2-3 times a week), that is looking for a way to drop bodyfat but not go keto and have ZERO energy. Tried that and cannot function on 30carbs/day and play hockey well.

Any systems out there that will work?

Thanks

Geoff Penton on
August 29th, 2013 1:56 pm

Hi. Interesting comments there and I am interested in your book…however, I plateau between 7.9 – 8.3% body fat….I’m trying to gain a little more muscle, not lots. I’m 43 and my weight is about 168 lbs and I am vegetarian….

Can your book help get me to 5% or lower?

Many thanks….

Geoff x

Simon Gionet on
September 5th, 2013 10:11 am

I must say that I’ve been doing a couple bodybuilding competition and if I had this book
at the beginning It would of made my life much more easier. I’m now training on my own,
with no trainer, this book does it all. Well explained, true, straight to the point and
with new approach that breaks all the rules, I love it. People often asks me what diet I’m
running, they don’t believe it until I show them the book. Just a word to thanks you Lyle
and your great work!

While I’m at it, I would like to know your thoughts about super-setting Day#1 and Day#2,
I’m doing some abs + some spotted training exercise but to shorten the length of the training,
I super-set the rest. The pump is unbelievable (makes me drop some weight though) but
does it becomes counterproductive?

Marinda on
October 4th, 2013 8:45 am

I am sorry for this question. I am a personal trainer with very little patience. So my question is this. Do these people who ask these stupid questions about this program not drive you up the friggin wall??? My husband and I own every single one of your books and I am subbed to your youtube channel. I learned more from you than from any other place in the world. My husband got on stage and won first place with the UD2. If I train someone AFTER explaining to them how things work and WHY they have to do stuff, and they come back wanting to change their diet, or just add cheerios once a week, or whatever the case… I tell them: You have two chances with me. This question is your second chance, you either do what I tell you to do, without scheming in your ideas, or you find another trainer. Where do you get the patience to even answer these ignorant questions?

Marinda on
October 4th, 2013 8:53 am

Oh and I did write you before but will just add. I competed in my first contest and placed 4th. Judges told me I had no back. I used your 10×3 program and added 8lbs of lean muscle. Placed in my second contest…2nd place. LOVE 10×3.. Can’t go wrong with it if you are bulking… thank you for sharing your amazing knowledge with the world. Can’t help to think though that you must feel sometimes you are casting your pearls before the swine…. I feel like that very often… Must be my impeccable patient personality:)

Christine on
October 12th, 2013 6:44 am

Hi Lyle: I have been trying to lose 7lbs for the last 3 years. At 5’1″ and 44 year old (female), my calorie at maintenance is on the low side, and I just couldn’t seem to reduce my calories enough for long enough to get the weight down. I cannot believe that in 4 weeks I have lost 4 of it and seem to be building muscle. I was already on a fairly low carb routine–following your recommendations on fat helped–and I look forward to my carb day. I also cannot get over how much weight I am able to lift ! So thankful I stumbled across your UD2.

John on
October 28th, 2013 12:15 pm

Quick question, and please, give me an honest answer. Would this be overkill for someone who wants a six-pack, and is already a runner who will be running track at the college level as a mid-distance runner? My college also lifts every Tuesday and Thursday. Thanks

I’m a muslim who tends to fast every Monday and Thursday because of religious reasons. Your initial plan of cutting mon-Thursday and bulking till Sunday fits just right with my lifestyle. No modifications needed.

So is it ok for me to fast on those days? Will that have a negative impact on the results? I figured since I’m supposed to cut on those days it shouldn’t be a problem. Keep in mind that a islamc fast means no food or water intake of any sort between sunrise till sunset. On those days I have a short feeding window as we’ll so I’m cautious of the quality of food I take in.

I listened to one of your interviews and you mentioned intermittent fasting to be benificial which lead me to the leangains website. Honestly I had a tough time navigating through the website and the content was a bit tough to grasp. One thing I did realize is the importance of consuming BCAA 20 min before the the work out for protein synthesis reasons.

Anyhow, I guess what I’m trying to ask is if intermittent fasting (no food intake between sunrise – sunset) during the cutting phase will enhance results or vise versa?

Thanks for all your work. Your knowledge regarding diet and nutrition as well as training is highly appreciated. We all look forward to learning more from you.

-E

Nathan on
November 13th, 2013 8:16 pm

Lyle,

I’m currently 6ft 200lbs with somewhere between 10-15% body fat and I’d like to stay in the 200-205 range while at the same time drop in body fat percentage to 7-9% – especially in the stomach region, my lower abs have little definition. This book seems like it might be the one for me, but I want to make sure I buy the right one. Which one would you suggest?

Jason Wilkins on
November 14th, 2013 1:50 am

Hey i was thinking about buying your book but not sure if it will help> i am 5″8 150 and about 8 maybe 9 % body fat but i want to get completely shredded what do you think ?

Dave Barry on
May 14th, 2014 8:14 pm

Lyle:

Seeing that your books have been written at various times, do you still think the Ultimate Diet book 2.0 is your best book for competitive physique (physique, bb, figure, etc) athlete’s to date?

Next, if you could pick one of your books that would be best for setting up programs for those whom have been eating very low, hypo-caloric/high energy expenditure programs and are no longer achieving fat-loss, which book would you pick? Assume that these individuals need as much variance (diff foods) as possible, in order to stay on-board.

Yes, either UD2 (For people who want a complete diet/training setup) or A Guide to Flexible Dieting (For who people who want more general principles) would be appropriate. Incorporating diet breaks, refeeds and free meals helps with the issues you list in your second paragraph. Hope that helps.

Dave Barry on
May 16th, 2014 12:21 pm

Lyle,

Thank you very much as you gave me the information I was looking for. Looking forward to adding both books to my library and experimenting with some clients. I do keep detailed records for all clients so I will be glad to update you on their results.

KatieLight on
June 1st, 2014 6:13 am

Hi, I’m 5’7 and 181 pounds, I think I’m 28% body fat.
What can you suggest for me?

daniel on
June 25th, 2014 7:49 am

Lyle,

I keep on hearing your name so I had to take a look for myself.
im currently losing weight steadily and plan to hit around 230# in 2 months.

For best results I am assuming your ud2 book should be utilized after i get
I get to 230 or should I drop further to 200#????? I have a large frame …38 y.o.
5’8″…not lifting heavy yet…only lightly with more cardio and ive already switched to higher protein and modified my carb intake and gotten rid of all the garbage out of my diet.
no sodas no refined sugars no pastas no breads…..any other tips? Thanks in advance.

Oscar on
August 13th, 2014 4:36 pm

Hi Lyle,
First let me mention how much I enjoy reading your books, I literally laugh out loud with your jokes and ‘your body hates you’ kind of stuff.
Now, I hope you find the time/ to answer my question:
Is it possible to incorporate any of the SFP to the UD2 or would it cause overtraining?
Thank you

[WORDPRESS HASHCASH] The poster sent us ‘411571586 which is not a hashcash value.

Katie: Read the Fundamentals of Fat Loss Dieting series to start.
Daniel: UD2 is for advanced trainees. You need 6 months of regular weight training and to be at 15% body fat before you consider the program.
Oscar: the two low intensity stubborn fat protocols are already incorporated into UD2. The higher intensity protocols would be too much for most people and I can’t recommend them.

Eduardo on
September 15th, 2014 10:18 am

lyle,

Whether in a cyclical diet or your The Ultimate Diet 2.0, RECOMMEND consume 6 capsules of omega 3 in the days of carbohydrate loading? I lead a cyclical diet with loads of carbs Saturday and Sunday and included 6 capsules of omega 3, is this necessary? or is only necessary to include them in the low carb days?

I await your response.

Richard Sanchez on
September 16th, 2014 5:44 pm

Hello Lyle I hope you read this and be very grateful i you can answer my question. Ive been following your UD2 for about 6 cycles (with a break in between) and got great results and I I can’t see myself doing anything else to get to very low body fat. I have about 3 cycles left before I start a new lean bulk phase and I have came across a couple of weeks where I can’t do a complete depletion workout due to high stress with my job. Even though I can’t do the workout I can however follow the diet protocol which brings me to my question- Can I still fellow the whole program with the refeed if I miss at least one depletion workout. Im very lean and been on a diet for 5 month with many breaks built in and Im almost done but I do not want to skip another week which will push my goals back. I know your a busy man and understand if you don’t answer but I thought I would try. Thank you!

You need to consume 5 grams of creatine low carb days? you recommend consuming 20 grams of creatine in the days of carbohydrate loading, since creatine gets to the cells along with insulin, but my question is whether it is “necessary” or not eating in the days of low carbohydrate, and that the presence of insulin is very low, you think? is or is not necessary to consume creatine on low carb days?

I await your response.

Thank you!

Joey on
October 11th, 2014 10:06 pm

According to your Flexible Eating guide I am at a 17% bodyfat
Male, 5’11, 175lbs

I have more or less maintained this weight loss after changing overall eating habits 2 years ago and lifting on a regular basis 3 days a week. My goals lifting wise have never been very set (no guidance, except to lift full body 3×8 couple exercises per muscle group) yet even though I have excess fat I am desperate to get rid of in my gut and chest primarily, my exercise physiology professor suggests it is time for me to focus on adding muscle.

Upon hearing that I should do that I started looking for answers on the best approaches to do that, without adding fat, and this seemed the ticket except that you don’t suggest people following this unless they are in tip-top athletic shape already from the sounds of it. Puts me in a bit of confusion as to where to go now. I have maintained my weightloss, but still eat a healthy, diet, track what I eat on a daily basis and was told I have actually been under eating based on my height, weight, and activity level (1400-1600 calories). This is just how I eat any more. I dont get cravings for sugars, breads, pastas or junk. Only on the rare occasion will I have them and even then I limit my consumption. I never go out of my way to eat those things because personally, they aren’t my kind of foods anymore. I like my eggs, chicken, fish, beef, turkey, whole grain bread, beans, etc.

Knowing that information, that I do have my diet under control and have no issue tracking my carb, protein, or fat intake, would you recommend this program for me anyways being on the cusp (at least based on the averages from Flexible) ?

Mike on
January 24th, 2015 10:34 pm

Lyle, I had two questions regarding the program:

1) when starting the d4 carb load, do you count the morning’s carbs as part of the 48hr load, or is that a sep amnt of carbs to super compensate with?

2) you mentioned that a mistake coaches often made with women is an emphasis on carbs, I never saw a recommendation on % fats for women when cutting with either UD2.0 or SFP2

Everything else has been an excellent read with a great layout.

axel on
January 26th, 2015 1:45 am

Excellent program. I’ve done 6 cycles followed by two weeks of rest and then 8 more cycles. I went from 20% or more to 10% of bf.

I came from a one month rest and i’m now starting de mass gain variant, because i’m very thin now. (67kg for 184cm)

axel on
January 27th, 2015 8:11 pm

Lyle, i don’t know what do you mean when you say tension/depletion workout. Where could i find a sample workout of the muscle gain variant?

Eli Miller on
February 28th, 2015 2:20 pm

One IMPORTANT topic i want to ask about that another person asked and you never responded was protein intake on the big carb refeed day(thursday night till friday).
You say to get 1 gram per bodyweight(LEAN). Which would put me around 145 protein that day. my numbers for this day came to.
40f
1010c
235p
Even with tag along proteins in the carb sources its very hard to get around the target protein numbers you list. This is including the protein drink pre(15grams) and post(50grams). not sure where i start adding up the protein numbers but i assume you meant the pre workout as the start to keep track of the numbers for thursday night into friday night?
My fat intake come out to around 6% of overall calories so i think I’m fine. Just not sure on the protein side. Mostly ate bagels, pasta, cereal, fat free milk, some rice cakes, few skinny cows, two bananas post workout thursday night with the rest of carbs from dextrose(Post).
Thanks for taking the time to answer these questions.

Dead dr. McDonald,
I am a 42 yo male, 8% bf, 183cm, 77kg. I train everyday: easy cardio in the morning, cross fit in the evening. I walk a lot because of work (15k steps a day). I rest on day a week.
I would like to maintain my bf, reduce some stubborn fat, and increase muscles. I eat around 2400 calories a day, I burn around 2500-3000 calories a day. 40% carbo, 35% proteins, 25% fat. I am very precise and regular, I am vegetarian. Do you think I can get better with UD2? Thanks in advance and regards from Italy.

Jake on
April 21st, 2015 11:15 pm

Hi Lyle,
Excellent article and thank you for providing such high quality content. Years ago I came across Rob Faigin’s Hormonal Diet, which was described a very similar approach, i.e. a cyclical high-protein ketogenic diet with periodic carb loading. I had success applying those principles at the time to get from 12-13% bf to <10% bf. I would be very interested in reading your book, especially as it came out after Hormonal Diet and probably improves on it. Can you just help me understand in simple terms how The Ultimate Diet 2.0 book differs from Rob Faigin's concepts? Many thanks in advance. Keep up the smart content! Jake

Mine is way more fun to read and far less tedious. And more structured and well set up.

lauren p on
May 13th, 2015 7:56 am

Hello lyle,
I am a natural bikini competitor and my first competition was may2nd. I started training for that competition in January 2015. I went from 140 down to 130 before peak week and I am 5’3″. During the last month my trainer had me carb cycling 750(low) 950(high) with 2-a-day cardio sessions (60 min long) and 6 days a week heavy lifting. I lost a lot of muscle strength. Right now I am at 130lb with 1300 cal a day.

I am doing another show in sept. and I am trying to regain muscle right now before I do another cut. I was interested in doing UD2 and I think my trainer would be open to letting me do it, but I was wondering if it would be a good idea to do this right at the end of my contest prep, or should I do it in the middle?

Thank you!

Wise on
May 25th, 2015 5:14 am

So I’ve been wondering for a while, since I barely find anything on this in the forums. Would prohormone use, as suggested in the book, e.g. use of ‘prohormone’ epistane, on the carb load day, cause any shutdown? Would it be of any benefit? What is the protocol, if there are any, to use in regards to prohormones on UD 2.0?

Lauren, UD2 can take a couple of weeks to dial in and I think waiting until the end is a recipe for disaster. I’d start it in the middle just in case. Also, and this is not in the book but women seem to respond to the lower carb-load numbers so start with 12 g/kg and then try higher IF it works well for YOU.

Erin on
May 27th, 2015 10:18 am

Hi Lyle,

I’m a female powerlifter trying to lean out from 23% body fat to 17%, at a body weight of 153. I wanted to know if the UD2 would be a good choice for me. I have a competition in a month, so I do not want to sacrifice any strength. I’m not trying to make a lower weight class, just trying to lean out to feel better and look better on vacation. Currently, I use the flexible dieting method and I’m at approximately 1600 kcals, 44gF/141C/160P. The foods I choose are nutrient-dense, but every once in awhile I will have something like a cookie, or ice cream. I know 1600 is a low number for a powerlifter, however, I am not losing weight. I will gladly appreciate any advice. Thank you, Erin

I know some PL’s who have used it, occasionally making PR’s on the power day on Saturday. You can do lighter/technical/assistance work in the earlier days of the week (and I talk briefly about setup) and go heavy on Saturday after the refeed and you will feel very strong. Women seem to do better with the 12 g/kg carb load numbers instead of the higher ones. Good luck.

jerry on
January 22nd, 2016 12:48 pm

Lyle, After a short 3 week run on this diet I found it to be the easiest way for this 45yo male to lose weight (6lbs), for that I thank you. Keep up the good work. Regards Jerry H

James on
January 28th, 2016 4:20 am

Hi lyle!

I’m an 18 year old male with 14.7% body fat and feel I fit into the category that this program is aimed at regarding experience, but I am worried if it is wise to start this program at such a young age (notice most users are in 22-30 range). I took note of the fact that age was not mentioned within the text so I take that to mean it is irrelevant to a degree. Mostly I’m having a bit of anxiety to start and would like any fears I have to be dismissed before starting a cycle.